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对于经常睡午觉，并且每次午觉都超长的朋友们来说，以下文章你们一定不能够错过。科学家们已经通过研究证明了每天睡午觉超过30分钟对健康的危害很大——可能会引起一系列代谢综合征，高血压、高胆固醇血症、腰腹肥胖以及血糖过高等。
这是科学家们在美国心脏病学会(ACC)的第65届年会上分享的研究成果。
2015年，日本东京大学的科学家Yamada及其团队研究发现，经常睡午觉超过60分钟会使得心血管疾病风险增加82%，而死亡风险增加27%。但是如果午睡时间短于30分钟，这些疾病风险却会相应的降低。
Yamada科学家又进一步综合分析了21个设计三十多万人的针对亚洲人的关于午睡与健康的研究，发现只要午睡时间超过40分钟，得糖尿病、肥胖等代谢综合征的风险就会陡然加大。
而且午觉要是超过90分钟，你还容易疲劳一整天。
尽管传统的观念都认为中午小憩是有利于健康的，但是科学家却坦言，他们目前还不知道这个益处有多大。反而是午觉睡太长的危害被证实了。
为什么睡午觉会加大心血管疾病的风险
科学家们推测可能的原因是因为午觉会增加血压的波动次数。人在夜间进入睡眠状态是心跳速率和血压会降低，早上会升高，血液动力学有最大改变，从睡眠的基点状态变成睡醒的高点状态。也就是说从睡→醒，会有密集的心脑血管活动。如果是白天再加一次午睡，又多一次血压动力学的波动。这样日复一日的“高高低低”状态变奏，更可能促使心血管和脑血管的风险大大增加。
趴着睡更危险
对于很多上班族来说，由于场地有限，中午只能趴着睡，然而医生提醒长期趴着睡可能导致视力受损、脸部变形、若长期趴睡姿势不当，可能压迫手部神经，经年累月下来，可能造成永久伤害。
什么才是优质的睡眠
对于大多数人来说，每天晚上睡足7-9个小时就算是充足睡眠了。但是，考虑睡眠质量也很重要，判断睡眠质量如何可以参考以下标准：
1.入睡快，上床后5——15分钟进入睡眠状态
2.睡眠深，睡中呼吸均匀，无鼾声，不易惊醒
3.睡眠中梦少，无梦中惊醒现象，很少起夜
4.起床快，早晨起来身体轻盈，精神好
5.白天头脑清晰，工作效率高，不困倦
而对于睡眠质量不佳，白天没精神的朋友，可以通过以下方式进行调整：
1.戒掉晚睡强迫症
尽量早睡，不熬夜，睡觉前不看手机、IPAD等电子设备。在我们体内有这样一个系统，它通过明暗来控制某种与睡眠有关的激素等级，这个激素叫褪黑素。褪黑素在我们处于黑暗中时开始分泌。睡前看电子设备？不好意思，你的褪黑素水平就会受到影响，你的睡眠乃至健康、体重都会受影响。因为由于电视、电脑和平板屏幕主要是运用蓝白光（太阳光中就含有较多的蓝光），在不同波长的光线中，蓝色光对我们的日周期以及情绪影响最大，进而对我们的睡眠影响最大。
2.积极锻炼身体
运动对你的好处是非常多的，但对于本文所提及的话题而言，最明显的好处就是运动可以让你白天精力充沛，而晚上睡眠质量更好。 内容来源：Study: Your Power Naps Could Be Killing YouBecause siestas may be seriously bad for your health. A worrying study has warned that napping for longer than 40 minutes can increase the risk of Type-2 diabetes and cardiovascular diseases. The power nap has long been recognized as a way to recharge your batteries while at work and many people rely on a little siesta to get through long working days. Studies, such as one from the University of Paris Descartes-Sorbonne, published in the Journal of Clinical Endocrinology and Metabolism, have generally backed napping, with scientists suggesting that a short sleep can help the immune system and bolster the brain’s ability to function. But new research presented by expert Dr. Tomohide Yamada to the American College of Cardiology’s annual scientific session has suggested that going overboard on the naps could actually be really bad for you. RELATED: Recharge App Will Help You Squeeze In A Luxury Power Nap Yamada looked at data from 21 studies on over 300,000 people across the world and discovered that napping for longer than 40 minutes during the day greatly increased the risk of developing metabolic syndrome — which includes conditions such as excess fat, high blood sugar, high blood pressure and cholesterol. The margin for error seems to be quite tight as naps of under 30 minutes didn’t present any heath problems and in fact seemed slightly less likely to develop them, but anything longer started to increase the risk of serious issues. The National Sleep Foundation currently recommends naps of between 20 and 30 minutes, but Yamada insists there needs to be more research before stating that naps of under 30 minutes are actively good for your health. People who napped for longer than 90 minutes had an increased risk of metabolic syndrome of around 50% and were clearly damaging their health, according to this study. Those who napped for long periods also often reported feeling sleepier through the day, rather than more alert and rested. Yamada, who is a diabetes specialist at the University of Tokyo, said, as quoted by the Daily Mail: “Taking naps is widely prevalent around the world, so clarifying the relationship between naps and metabolic disease might offer a new strategy of treatment, especially as metabolic disease has been increasing steadily all over the world.” 关爱父母 关注阿尔茨海默病 |
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